35 Min Total Body Strength + Cardio Workout for Busy Days

Lose fat, build muscle and get stronger with simple, sustainable training that actually works.

This 35-minute strength & conditioning workout blends upper and lower body strength with heart-pumping cardio using smart tri-sets that build muscle, boost fitness, and leave you feeling strong, sweaty, and energized—not wiped out. Perfect if you want a full-body session that works hard and feels good.

I used a set of 5kg/10.5 lbs & 10kg/22 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.

💪 EQUIPMENT NEEDED:

~Dumbbells
~Floor mat
Optional: water, towel, space to move!

⏱ FORMAT:
~6 Tri-sets x 2 rounds
~timed intervals - 30 secs work/15 secs rest
~ Fiery Finisher
~35 minutes total including warm-up & cool-down
🔥 Burn: ~240 calories (approx.)

📋 WORKOUT DETAILS:

Tri-set 1
1️⃣Alt Snatch | 10kg/22 lbs
1️⃣SA O’head Fwd Lunge | 10kg/22 lbs
1️⃣3 Shuffle Jump Lunge

Tri-set 2
2️⃣Front Hold Narrow Squat | 10kg/22 lbs
2️⃣Kneeling Shoulder Press | 10kg/22 lbs
2️⃣Pushup Alt Climber | 10kg/22 lbs .

Tri-set 3
3️⃣Deadlift to Squat Clean | 10kg/22 lb
3️⃣Wall Sit Alt Hammer Curl | 5kg/10.5 lbs
3️⃣Deadlift Sprawl | 10kg/22 lbs .

Tri-set 4
4️⃣Arnold Press Thruster | 10kg/22 lbs
4️⃣Wide to Close Grip Row | 10kg/22 lbs
4️⃣DB Spider-Man Climber | 10kg/22 lbs .

Tri-set 5
5️⃣Single to Double Lat Raise | 5kg/10.5 lbs
5️⃣Lateral Lunge Front Raise | 5kg/10.5 lbs
5️⃣Drop Squat Jack Press | 5kg/10.5 lbs .

Tri-set 6
6️⃣Kneeling Hip Thrust Tri Ext | 10kg/22 lbs
6️⃣High Reverse Plank Crunch
6️⃣Plank Jack Shoulder Tap .

Workout Finisher 2 x (40 secs work/ 20 secs rest)
1️⃣Squat Swing | 5kg/10.5 lbs
2️⃣DB High Knees | 5kg/10.5 lbs
*Workout Complete 🔥Burn 240 Calories